- Welcome to YNDI yoga.

I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

(birds chirping) (soft music) Come to the top of your mat.

You can have your feet together or hip width apart Make sure your second toes are pointing forward, so your feet are parallel, and root down with the four corners of each foot.

Lengthen up through your spine all the way up through the crown of your head.

Bring your palms together and your thumbs to your heart center.

You can close your eyes here or look down to your fingertips.

Bring all your awareness to your body in this space.

Feel the ground below you.

Notice how the air feels on your skin.

Start settling into the breath, in and out through the nose.

Allow the breath to travel through the back of the throat and listen to the soft whispering sound of the breath.

Our breath is the anchor to the present moment and when we focus on the breath, we can eliminate distraction.

It helps turn the chatter of the mind off.

I invite you to set an intention here for your practice or for your day as you have the power to create your day.

Softly open your eyes.

Inhale, reach your arms up overhead, look up to your hands, root down through your feet.

Exhale, hinge from your hips and slowly fold forward.

You can have your hands on your thighs as you come down and slowly sway your hips side to side in your forward bend.

You can turn your head to the right and to the left.

Relax your shoulders.

Relax your jaw.

Stay with the flow of the breath, bring your hands next to your feet.

Step your right foot back for a lunge, so your left knee is right over your left ankle, straighten your back leg and pull your heart forward.

Draw your left hip crease back to square off the hips.

Step your left foot back to plank pose, gaze forward, press the ground away, lift up through your rib cage.

You can always modify plank here by bringing your knees down to the ground.

Come down about halfway, hug your elbows in, push back to plank.

Slowly come down to your belly.

Uncurl your toes, spread your fingers, cobra.

Lift your chest up, feel your hips heavy, and open up through your chest and your sternum.

Lift your gaze and exhale slowly, take it back to a downward dog.

Lift your hips up high, feet about hip width apart, and you can peddle out the legs, bend into each knee.

In downward dog, we create an inverted V with the body.

Set your shoulders up towards your hips, press down through your knuckles and your finger pads.

Before we step forward to a lunge, if you have tight back or hamstrings, lower your knees down and step your right foot up in between the hands and lift your back knee for a lunge.

If your back and your hamstrings are feeling good, inhale, lift your right leg up high, exhale, step forward, lunge.

Use your core to step forward.

You can bring your right hand behind your right heel and scoot your foot up if you need to, so your right knee's right above your right ankle.

Gaze forward.

Square off your hips, open up through your chest, suck your lower belly in.

Step your left foot up to your right.

Back to your forward fold.

Palms together, thumbs to your heart, and slowly round up.

Inhale, reach your arms up, lift your gaze, lift your heart up to the sky.

Exhale, swan dive, fold forward, hinge from your hips and relax your head down.

Soften your knees.

Step your left foot back for a lunge.

Gaze forward, lift your left hamstring up towards the sky.

Open up through your chest.

Step your right foot back to plank, gaze slightly forward, engage your thighs and your glutes.

You can lower your knees down again.

Come down halfway back to plank, slowly come all the way down to your belly.

Cobra pose.

Peel your chest up, shoulders down and back, spread your fingers wide as you press down with the hands, and push it back to downward dog.

In downward dog, you can bend your knees, push your thighs back, and suck your belly in, pull your navel into your spine.

Just let your head relax down.

You can always do this transition going to tabletop, stepping forward to a lunge, but if your back and hamstrings are open, lift your left leg and exhale, step forward, lunge.

Make sure your left knee's at a right angle, gaze forward, feel your back like energized.

So lift your right hamstring up, square off your hips, float your right leg up to the left, step forward, Uttanasana, palms together, thumbs to your heart, and round up.

Ardha Chandrasana, half moon.

Inhale, reach your arms up overhead, hold onto your left wrist, left palm facing forward.

Inhale, lengthen, and exhale, move your torso to the right with your legs straight and strong and push your hips to the left.

Tuck your lower ribs in, suck your belly in, navel to spine.

Gaze at one point in front of you, keep your chin up off your chest, and stay with the flow of the breath.

Stay connected to the ground supporting you, press down through your left heel.

Feel both feet rooted down into the ground.

Keep the shoulders and your hips square forward, so if you need to, you can always move your right shoulder a little forward and left hip a little forward.

Push your hips to the left, suck your belly in, feel this nice deep stretch through the left side of the body.

Keep your breath your priority, so slow inhale and slow exhale.

Inhale, come back to center, switch your grip, hold on to your right wrist.

Take an inhale, lengthen up first, lower ribs in, and exhale, slowly come down to the left.

And as you come down to the left, make sure you keep your alignment your priority, not the depth.

So the shoulders and the hips stay square forward and feel this deep stretch through the right side as we're shifting the blood flow from the right to the left side of the body, from the pingala nadi to the ida nadi.

Root down through your right heel, keep your thighs tight and hips tight and breathe in and out through the nose.

Chin stays up off the chest, two eyes on one point.

Push your hips to the right, lengthen, feel this deep stretch through the right side, strengthening the intercostals, the muscles in your rib cage, trimming your waistline.

Come all the way back up through center.

Interlace the fingers, release your index fingers up overhead.

If you have an injury in your neck, keep your head with your arms and you can slowly go back as so.

If your neck is feeling good, relax your head back, look up, reach up towards the sky and slowly go back.

Lift up out of your lower back and bring your arms back.

Keep your grip tight and arms straight.

Feel the weight in your heels.

So with the legs straight, squeeze your thighs, squeeze your inner thighs, lift your chest up, your heart up, and slowly come all the way back up through center.

Hinge from the hips.

You can have your hands on your thighs as you fold down to protect your back, hands down to the ground.

To modify this, bring your fingertips on the ground in front of you, lift your chest.

If your hamstrings are open, you can scoop your hands under from the front, so feet are hip width apart, line up your toes with your wrist crease.

Release your hands.

Bring your feet together.

Inhale, half lift.

Exhale, and fold.

Bend your knees.

Stomach on thighs and cup your heels from the back.

Point your fingertips forward so your pinky fingers are next to each other.

If you can't cup your heels, hold the backs of your calves instead.

And you can stay here.

Meet yourself where you are.

If you're holding your heels, keep your upper body glued to the lower body.

And with each breath, try to lift your hips up a little bit more, suck your belly in, and wrap your forearms behind your calves, like you're bringing your elbows closer together.

Relax your shoulders.

Breathe in and out through the nose.

Release.

Interlace the fingers, release your index, arms by yours ears, and inhale, come all the way up.

Exhale, arms down.

Palms together, thumbs to the heart, turn to the side.

Inhale, lift your arms up overhead.

Exhale, big step out to the right, arms out.

Warrior II.

Pivot on your right heel and bend your right knee.

Center your torso right over your hips, so the shoulders are above the hips, and relax your shoulders down.

Knees over your right hand.

Feel the energy in your arms reaching out through your fingertips.

Root down through your left foot and the outer edge of your left foot.

Have a nice, still gaze and right palm up, reverse your warrior.

Lift your chest up, lift your right arm up, left hand down to your left leg.

Come back through Warrior II, palms forward, tilt your arms for bent knee triangle.

Right elbow can slide right inside the right knee and point your right fingertips to the top of your right foot, left arm straight up and chin to your left shoulder.

To modify, right forearm to right thigh.

Modifying is a sign of wisdom, so listen to your body.

Lift up out of your left shoulder blade.

Windmill your left arm down and up, extended angle.

So your left arm is right in line with your left leg, chin to your left armpit, and look up to the ceiling, up to the sky.

You can always bring your right hand down to your right shin or keep your forearm on your thigh.

Come all the way back up through center, straighten your right leg.

Right toes in, left toes to the left.

Other side, Warrior II.

Bend your left knee.

So your left knee's right over the left ankle to protect the knee.

Turn your head and look over your left hand.

Have a nice, soft gaze.

Two eyes on one point and breathe.

Connect to your strength.

Feel the spine lengthening up through the crown of your head as your hips are down low.

Left palm up, reverse your warrior.

Lift your heart up high.

Lift your gaze.

Come back through Warrior II.

Palms forward, tilt your arms for bent knee triangle.

Engage the muscles in your legs, engage your glutes.

Draw your right hip a little forward and down, suck your belly in like you're bringing your lower ribs together, and tuck your left hip under and forward.

Do the modification if you need with the left forearm on thigh.

Wherever you are, you're not sinking.

Stay lifted.

Right arm down and up for extended angle.

Gaze up.

Up through your armpit and up towards the ceiling or sky.

Reach through your right arm, open up through your chest, rooting down through your feet.

Feel your foundation strong.

Come all the way up through center.

Left toes in and bring your hands to your hips.

Toe-heel your feet in so your feet are about a three foot distance, pivot on your heels to the right, so your back foot's at 45 degrees.

Arms up overhead, palms together, cross your thumbs, standing separate leg head to knee.

Tuck your chin in and slowly round down with your exhale breath.

Forehead to knee.

You can separate your hands and go on your fingertips.

Bend your right knee as much as you need, so your forehead and knee meet.

Rounding out through the spine, suck your belly in.

Gaze towards your belly.

There should be a tight sensation in the throat.

Keep the breath moving and the weight a little forward to keep the hips square.

So good for your immune system and your metabolism.

Straighten your right leg, palms together, arms by your ears, root down with your feet, then slowly round up, lift your chin last.

Turn to the side and turn and face the other side, so it's a 180 turn.

Draw your right hip a little forward, square your hips.

Inhale, chin in, and exhale, slowly come down.

Keep your belly in, forehead to knee.

Tuck your chin in, stimulating your thyroid, parathyroid glands.

Keep the weight forward to your left heel to keep the hips square.

Keep the breath moving as you work through this posture, massaging the muscles around your kidneys, your spleen, your liver as you round your back.

Keep your belly in tight, forehead to knee.

Gaze towards your navel, chin in, belly in.

Straighten your left leg, palms together, arms by your ears and slowly come all the way up.

Turn to the side and turn and face the other direction again for Parsva Uttanasana, side forward bend.

Bring your arms down and hold onto your elbows behind your lower back and slowly bring your upper body forward, keeping your back straight.

So you don't need to come down far.

Tuck your lower ribs in, suck your lower belly in, and press down with the big toe mound of your right feet.

Keep your right leg straight.

Draw your right thigh muscle up into your right hip and slowly press down and come all the way up.

Turn to the side, turn and face the other direction.

So the back foot's at 45 degrees.

Inhale and exhale.

Slowly come foreword with a straight back, belly in.

Lengthen through your spine, up through the crown of your head.

Press down with the big toe mound of your left foot and the outer edge of your right, keeping the hips square.

Breathe, in and out through the nose, so go through your back and your hamstrings, and come all the way up.

Turn to the side.

Step your right foot to the left and arms down.

We're gonna get ready for tree now.

Weight into your left leg.

Bring your right foot to your inner ankle, calf, or thigh.

If you're here, bring your palms together, thumbs to your heart, press down through your left foot, lift up out of your left hip.

If your hips are open, be careful with your knees.

You can hold the outer edge of your right foot with your left hand and bring your right hand to your heart center.

If your foot can stay there without slipping, your left hand can meet your right.

Two eyes on one point, actively press your left foot down into the ground and lift everything else up from there, all the way up through the crown of your head.

Release.

Bring your right knee forward, right foot down.

Other side.

Weight into your right leg, bring your left foot to the inner ankle, calf, or thigh.

Palms together, thumbs to your heart.

Feel the free flow of energy in between your hands, holding onto that as you can create your own peace.

For the half lotus, holding the outer edge of your left foot with your right hand.

So when you have this grip, the right palm is facing up and forward.

Left hand to heart center, and if your foot can stay there, right hand to left.

Keep lengthening up, belly in, get taller, feel your chest open.

Slowly release.

Bring your left knee forward and left foot down.

You can bring your palms together, thumbs to your heart center and take a nice, deep breath in.

And exhale.

Slowly come down to the ground, sit on the ground, and extend your right leg out, bend your left so your left foot meets the inner right thigh.

The right leg is out 45 degrees.

Arms out to the side, turn and twist.

Hook your left hand outside your right calf or you can hold the outside of your thigh, and if you have the flexibility, you can hold the outer edge of your right foot.

Your right hand can be on the ground right by your right hip, or you can wrap the right arm behind your lower back.

You want your back straight, so that's gonna determine where your left hand goes.

So feel your chest open, take an inhale and exhale, look over your right shoulder and twist.

Come all the way up through center.

Reach your arms up overhead, face your right leg, belly in, and round forward for head to knee.

Interlace the fingers right underneath the foot by the ball of your foot, suck your belly in and up, and press your knee down with your forehead.

Eventually with time, your hamstrings will open up more and you can extend your leg all the way out, but bend your knee as much as you need to with your forehead on your knee.

Come all the way up.

Change sides.

Bring your left leg out, bend your right so your right foot meets your inner left thigh, arms out, turn and twist.

Hook your right hand outside your calf, thigh, or your foot.

The left hand can be on the ground by your left hip or your can wrap it behind your lower back.

Feel both hips stable on the ground here, so you're not leaning into one side.

Inhale, open up through your chest, and exhale, look over your left shoulder and gently twist, suck your belly in.

Feel the chest and the heart open.

It's almost like you're doing a cobra pose.

Come all the way up through center.

Extend your arms up and round forward, forehead to knee.

Feel the physical connection of your forehead to your kneecap.

Lift up through your pelvic floor for stability in your lumbar spine.

Flex your left foot back, and with time, extending the heel out a little bit more.

Rounding through the spine, draw your right ribs down, square it off, come all the way up.

Extend both legs out, bend your knees, arms up.

With your peace finger grip, hold your big toes.

Point the fingers into each other, hook around with your thumbs.

Inhale, lift up through your chest.

And exhale, fold a little forward.

You can keep your knees bent the whole time.

You want your back straight and you wanna feel the lengthening up through the spine.

If your legs are straight, engage your thighs and you can bend your elbows.

Try to bring your hairline towards your toes.

Flex your pinky toes back.

Slowly come all the way up.

And lie on your back on your mat.

Arms to the side, toes fan open, palms up.

Bring the soles of your feet together, Supta Baddha Konasana.

Open your hips and your knees.

You can place one hand on your belly and one hand on your heart.

Feel your breath.

Inhale, your belly rises.

Exhale, your belly falls.

Connect to your heartbeat.

Feel the healing energy with your breath and breathe into your heart.

Use your breath to heal.

Bring your knees in and extend your legs all the way back down, arms into the side.

Pavanamuktasana, interlace the fingers right below your right knee with the top of your shin and gently pull your right knee in towards your right shoulder or right armpit.

You can tuck your chin in a little bit with your head on the ground, elbows in, and breathe into this here.

Squeeze your right knee in.

You can flex your left foot if your left calf lifts.

Release, right leg down.

Left knee in, interlace the fingers in the top of your left shin.

Inhale and exhale.

Inhale creates space.

Exhale and pull.

It's just so good for your digestive system.

Squeeze it in.

Feel the breath moving, keeping you in the present moment.

Squeeze it in and release, left leg down.

Bring both knees in and wrap your arms around.

Give yourself a big hug and hold up on your elbows.

If you can't hold your elbows, you can hold your forearms or your wrists.

Knees together, feet side by side.

Inhale, knees in.

Exhale, hips down.

Relax your hips.

Feel your back flattening on the mat.

And release.

Lower your legs all the way down, arms into the side.

Palms up.

Belly spine twist, bend your legs, feet on the ground, scoot your hips to the right and bring your knees in and over to the left.

Knees over your right shoulder.

You can hook your left hand outside your right thigh and knee and gently push down.

And let yourself relax and let go here.

Relax your right shoulder down into the Earth.

Release tension.

Come back through center, feet on the ground, scoot your hips to the left, bring your knees in and over to the right, extend your left arm out and gaze over your left shoulder.

Inhale, observe.

And exhale, let go.

Inhale, observe.

Exhale, let go.

Come back through center, extend your legs all the way down on the mat.

So we're gonna enter final Shavasana, final relaxation.

Separate your legs and your arms as much as you like so you feel completely relaxed.

Relax your shoulders, relax your hips, relax your lower back.

Feel the ground supporting you and feel your bones heavy in the ground.

Release anything that's serving you in this moment here.

Release so you can surrender deeper and settle into a deeper relaxation.

Feel supported by stillness.

(relaxing music) Slowly start reawakening the body.

Wiggle your toes.

Reach through your fingertips and bring your knees in and go to either side to a fetal position.

Remind yourself of your intention and remember that you have the power to create your day.

Take this peaceful energy with you.

Take it with you off your mat.

Slowly come up to a seat.

You can sit cross-legged, lengthen up through your spine, close your eyes.

Bring your palms together, thumbs to your heart, and honor your strong practice today.

Namaste.

(relaxing music) (relaxing violin music) (bright music)